Close-Grip Push-Up

Muscles worked

Setup

1. Place your hands on the floor narrower than shoulder-width apart, with your thumbs and index fingers just a few inches apart.
2. Extend your legs back into a high plank position with your feet hip-width apart for stability.
3. Engage your core and glutes to create a straight line from your head to your heels.
4. Position your shoulders directly over your wrists to ensure vertical force production.

How to do it

1. Inhale and lower your chest toward the floor by bending your elbows, keeping them tucked tightly against your ribcage.
2. Lower yourself until your chest is just an inch above your hands, maintaining a rigid torso throughout.
3. Exhale and press explosively through your palms to return to the starting position.
4. Maintain a controlled tempo, taking 2 seconds to lower and 1 second to press back up.

Form checklist

• Keep elbows tucked close to the body; do not let them flare out to the sides.
• Ensure your hips do not sag or pike upward; maintain a flat back.
• Keep your neck neutral by looking at the floor about 6 inches in front of your hands.
• Achieve a full lockout at the top of each rep to maximize triceps contraction.

Pro tips

• Actively 'screw' your hands into the floor (right hand clockwise, left hand counter-clockwise) to create shoulder stability and better engage the triceps.
• Focus on squeezing your chest together at the top of the movement to increase inner pectoral activation.

Make it harder

• Elevate your feet on a bench or step to shift more weight onto your upper body.
• Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the close-grip push-up work?

The close-grip push-up primarily targets the triceps, and also works the biceps, forearms, and serratus anterior as secondary muscles.

What equipment do you need for the close-grip push-up?

The close-grip push-up requires no equipment — just your body weight.

Is the close-grip push-up good for beginners?

The close-grip push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Incline Close Grip Bench PressIntermediate · triceps